CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Overhead Squat (5×2)
70-75-80-85-90% of 1 RM
Metcon
Metcon (Time)
Performance
20 pull ups
20 OHS 95/65
15
15
10
10
5
5
Fitness
Same scheme and reps
Metcon
Metcon (Time)
Partner WOD-
160/130 Calorie assault bike for time
Switch off every 10 calories
